Monday, November 30, 2009

10 Commandments of Holiday Weight Control

The 10 Commandments of Holiday Weight Control

Do you tell yourself each year, "Thou shalt not gain a million pounds by January"? This time, you can keep that vow -- if you follow these 10 rules.

We are now entering what I call the fitness danger zone, where there is temptation all around us -- office parties, family celebrations, annual neighborhood get-togethers. This year is going to be different, though, because you will be prepared. You can start the New Year still fitting into your slimmest slacks by following these very simple, very important guidelines.

I Thou shalt step on the scale once a week. It will tell you if you are on or off your plan. Basic rule: same scale, same time, same day of the week. I like the Monday morning weigh-in because it allows you to start each week in possession of the facts. If you see you've gained, use that as motivation to try harder in the coming days.

II Thou shalt not skip thy workouts. Exercise burns calories and helps you control your weight -- but only if you work out on a regular basis. During stressful holiday times, it's tempting to abandon your routine, but in truth, this is the worst time of year to skimp. Do whatever is necessary to stick to it. (What do you mean you don't have a routine? Well then, try this

III Honor thy need for sweets. Go ahead, have a goody. Just keep it small. Take a few bites of the pie or tart filling and skip the high-calorie crust. Nibble on two or three Christmas cookies or relish a small bowl of berries and a tiny piece of chocolate. Savor your treat by eating slowly, and the taste will go a long way.

IV Thou shalt never say, "I blew it at lunch, so I may as well pig out at dinner." All right, you had a celebratory lunch with a few friends. You drank some wine, visited the bread basket and shared a dessert. All told, you've taken in an extra 500 to 600 calories. And if you follow through with a no-holds-barred dinner, you turn that 500- to 600-calorie infraction into a huge 1,500- to 1,600-calorie debacle -- which is a 1,000-calorie difference. Forgive yourself for the slip and go back to your plan of moderate, healthy eating.

V Thou shalt prepare thyself for partying by taking the edge off thy hunger. Before leaving the house, eat a small amount of lean protein -- such as yogurt, cottage cheese, turkey, chicken, salmon or water-packed tuna. This way, you won't be seduced by all those incredibly rich, caloric hors d'oeuvres. When you get to the party, stick with the fresh shrimp, crudités or chicken saté and steer well clear of the dipping sauce. (For the record, skipping any kind of sauce will generally save you hundreds, if not thousands, of calories.)

VI Thou shalt go easy at the buffet table. Go up and survey the spread first. Fill up on a plate of fresh fruits or vegetables, and then choose tiny tastes of your favorite foods. Try not to chat too close to the buffet, so you're not tempted to consume absentmindedly.

VII Thou shalt keep thy body properly hydrated. Salty holiday foods, pressurized airplane cabins and forced-air heat dry you out. Skip the soda and juice (which are loaded with calories) and go for good old H2O.

VIII Thou shalt make sensible substitutions in thy favorite holiday dishes. Bake plain sweet potatoes and forgo the butter. Substitute skim milk for whole, half-and-half for heavy cream in soups and bisques, and nonfat sour cream for dips. Try low-fat broth instead of fat-based mixtures for basting meats. Use chopped vegetables (onions, celery, carrots, fennel) instead of butter or sausage to moisten stuffing; cook it outside the bird.

IX Thou shalt always include a steamed vegetable at holiday meals. Even if it is just for you (though I'll bet many of your guests will have some, too), steam a big head of broccoli or cauliflower. Green beans are great, too, as are baby carrots, which fill you up.

X Thou shalt not hoard leftovers. Keep the meat, the baked sweet potatoes, the veggies and the salad. Send the high-calorie goodies home with guests or give them to a homeless shelter.

4 Plan-Ahead Tricks

The key to holiday weight control is having a strategy.

  1. When a friend invites you to a big dinner, ask to bring hors d'oeuvres. Take a platter of raw vegetables with a low-cal dip or some fresh steamed shrimp. That way, you know there will be at least a few appetizers that you can safely eat.
  2. If you're slated for a big holiday lunch with office pals, plan to have a simple salad and some water-packed tuna for dinner that night. The lean and light meal will balance out your day.
  3. Set up your shopping schedule so you hit the mall with a full stomach; the last thing you need is to graze your way from store to store. Or, carry a small healthy snack -- yogurt or fruit, string cheese, or protein shake -- with you.
  4. Don't get caught up in the holiday frenzy. If there are too many parties, decline a few. If all the shopping stress is causing you to overeat, talk to your family about ways to make this year less chaotic. The more open and honest you are with yourself and with family and friends, the more smoothly you'll sail through all the temptations of the season.

Sunday, November 1, 2009

Interesting Fact!

Last year the nonpartisan Trust for America's Health, in Washington D.C., released a study concluding that every dollar invested in things like promoting physical activity and improving food choices yielded $5 in health-care savings! When are we going to wake up? If people are alive longer, won't insurance companies make more money off them?

Thursday, October 29, 2009

What is Resveratrol

(trans-resveratrol) is a phytoalexin produced naturally by several plants when under attack by pathogens such as bacteria or fungi. Resveratrol has also been produced by chemical synthesis[1] and is sold as a nutritional supplement derived primarily from Japanese knotweed. In mouse and rat experiments, anti-cancer, anti-inflammatory, blood-sugar-lowering and other beneficial cardiovascular effects of resveratrol have been reported. Most of these results have yet to be replicated in humans. In the only positive human trial, extremely high doses (3–5 g) of resveratrol in a proprietary formulation have been necessary to significantly lower blood sugar.[2] Resveratrol is found in the skin of red grapes and is a constituent of red wine, but apparently not in sufficient amounts to explain the French paradox. Experiments have shown that resveratrol treatment extended the life of fruit flies, nematode worms and short-lived fish but it did not increase the life span of mice.

Monday, October 26, 2009

What is Phosphatidylserine and how will it help with lowering my cortisol levels?

Phosphatidylserine has been demonstrated to speed up recovery, prevent muscle soreness, improve well-being, and might possess ergogenic properties in athletes involved in cycling, weight training and endurance running. Soy-PS, in a dose dependent manner (400 mg), has been reported to be an effective supplement for combating exercise-induced stress by blunting the exercise-induced increase in cortisol levels.[3] PS supplementation promotes a desirable hormonal balance for athletes and might attenuate the physiological deterioration that accompanies overtraining and/or overstretching.[4] In recent studies, PS has been shown to enhance mood in a cohort of young people during mental stress and to improve accuracy during tee-off by increasing the stress resistance of golfers.[5]

Monday, October 19, 2009

What you do right before you go to bed can effect your results PART 2 (Supplementation)

In part one we determined that we want to maximize growth hormone and testosterone while we sleep while minimizing the effects of insulin and cortisol. I will recommend a few supplements that will help with both.

1. L-Glutamine: L- Glutamine is the most abundant amino acid found in muscle tissue. L-Glutamine helps with muscle repair and recovery, helps with your immunity, is good for your digestive system, and boosts growth hormone levels! I recommend 5 grams one hour before bed.

2.L-Arginine: L- Arginine helps boost nitric oxide levels which leads to greater blood flow and nutrient transport as well as increases protein synthesis. Taken before bed L- Arginine can boost growth hormone levels. I recommend 5-10 grams one hour or so before bed.

3. Melatonin: This is a natural hormone produced by the brain. Research indicates it can intensify REM sleep and boost growth hormone levels. I recommend 2-5mg right before bed and I like the subligual kind the best

4. ZMA: ZMA is a combination of Zinc, Magnesium, and vitamin b6 that has been found to impact athletic performance and boost testosterone levels naturally. There are a few brands out there with this name...take the recommended dose 45 min or so before bed

5. Tribulus Terrestris: Tribulus is an herb that has been shown to increase testosterone levels naturally. I like the Apex brand Methoxybolic...

6. Phosphatidylserine (PS): is a phospholipid that is derived mainly from soy lecithin. Research shows that (PS) may be a powerful cortisol-suppressing agent. Take 400 mg about 30 min before bed

7. Rhodiola rosea: is an adaptogenic herb which will help suppress high cortisol levels...I recommend taking 500 mg or so before bed.

8. Antioxidants: will help the body recover and prevent oxidation of cells by free radicals. I like My Hero from Topform and take one dose before bed.

There are a lot of supplements to take before you go to bed but if you really understand the importance of what goes on in your body while you sleep you will not think otherwise to take them! Always get at least 7 hours of good sleep!

Tuesday, October 13, 2009

What you do right before you go to bed can effect your results! PART 1

Pre-Bedtime nutrition is a very important part of changing your body composition. It is important to take / eat certain "key" nutrients before bedtime to optimize muscle building and fat burning, and to lower muscle breakdown during sleep. How will pre bedtime nutrition help with your goal of being lean and losing fat? First you need to maximize (and minimize) key hormones, specifically increase growth hormone and testosterone levels, while lowering insulin and cortisol levels. Next the body needs plenty of amino acids available for protein synthesis caused by growth hormone and testosterone release during sleep. Hydration before bedtime is necessary so all the nutrients are used effectively and muscle cells can function optimally. Finally, you need an array of vitamins, minerals, and antioxidants to neutralize free radicals(which can interfere with recovery and repair during sleep) and provide key enzyme co-factors to support proper protein synthesis and muscle growth. I am going to recommend a few easy tips and supplements to take before bed that can help you break any plateau you may be experiencing. I will do that in "Part 2 of what you can do before bed can effect your results!"

Skins Microderm you have the ripped abs now but what about the face??? Did you know that the odds are people are going to look at your face more than your abs anyway???LOL! Well do something about it. Here comes the crew that can fix you up...the crew that has trained hundreds of skin care professionals around the world! Meet Sally O'Marra and Barb Thomas of Skins Microderm & More.
You can learn more about their services by clicking on their website

Monday, October 12, 2009


Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.[4] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.

Quinoa can be prepared just like rice. I like to cook mine in a rice cooker... so if you are sick of brownrice, give it a try...I just purchased some from Costco!

Wednesday, September 23, 2009

Wednesday, September 2, 2009

A healthy recipe a day blog!

Check out this link...and get a healthy recipe a day. Great information if you are looking for new healthy food ideas. Here is the link...

Tuesday, September 1, 2009


Kim Nguyen...with a guess of 178.2. My correct weight was 178.6 Kim, you need to email me at so I can get you your 100 bucks worth of TopForm Supplements! The winner came from my post on Facebook. Thanks to all who participated. I will be out of town till the 21st of Sept and when I get back I will be having more weekly contests! Thanks

Thursday, August 13, 2009

Monthly Contest


Here is your chance to win $100 dollars worth of TOPFORM supplements. All you need to do is comment on this post and tell me what you think my scale weight is (to the nearest tenth) in this picture. The closest person wins! The contest will go till September 1st


Free Initial Consultation

Ever wondered if a Hollywood actor had problems losing or gaining weight for an upcoming film...probably not. They have the best people that science has to offer to create a diet and exercise program just for them... Yet research shows that 95 percent of dieters struggle. Weight-Loss and Fat-loss doesn't have to be this incredible complex thing we have let it become! Sign up for a free initial consultation so that you can find out which diet or program will be the best for your lifestyle and body composition!

Another Middle Program Before and After Picture

Congrats... To Shelley! Half way there!

Thursday, August 6, 2009

What is heavier?

What is heavier a pound of feathers or a pound of steel?
Of course they are the same... a pound is a pound.
It is funny how many people say that a pound of muscle is heavier than a pound of fat. It is not that it is heavier (remember a pound is a pound) it is more dense. Muscle takes up less space than fat. So even though the scale isn't changing it could be that you are increasing your muscle mass and losing fat, so pay attention to how your clothes are fitting too!

Tuesday, June 30, 2009

Few weeks into program pictures

Here are a couple of clients that are a few weeks into their program...they are looking great, feeling better and continuing to see great results...Keep up the great work guys!

Wednesday, May 27, 2009

Leslie pictures

Great job Leslie on your program! You work hard and deserve your results! You did amazing!

Wednesday, April 22, 2009

The Orem Franchise headed by Dan Wilcox is RUNNIN LEAN. Team Runnin Lean is a group of recreational runners that support each other with ideas, tips, and motivation for someone looking to do recreational runs, their first marathon or half marathon, or any other event. To learn more about this group, you can contact Dan at the Orem THF by email...
Or you can click here to learn more and view pictures of their last race!

If the above link doesn't work, go to click on the groups link and then the THF Runnin Lean Link

Tuesday, April 14, 2009

Stop Speed Eating

People who eat rapidly until they are full are 3 times more likely to be overweight than slow eaters...from a study in Japan at Osaka University of over 3000 adults ages 30 to 69. So Slow Down! Enjoy your food!

Monday, April 13, 2009

Good Energy Chocolates are the future of dieting

Who would think that Chocolate is perfect for dieting? Chocolate is a great food because it can increase seratonin, or the brain (feel good) chemical. The reason people get irritable when they diet is that their seratonin levels decrease...hence the Good Energy Chocolates...
To learn how they can help your diet, click HERE!

Tuesday, March 31, 2009

Run in with past client!!!

I was just finishing up with a client last Friday at the Sandy office...when I went to the front desk, lo and behold it was Travis...a client I hadn't seen for awhile buying supplements. Anyway since he was at the office, and I had 2 minutes I asked him if he wanted his measurements taken. It has been over 2 years since the above after picture was taken. Travis' weight on Friday was 167 and his body fat was 10%. He had essentially maintained his results. But the cool thing was he just finished his first half-marathon in Moab the week previous...this is coming from a guy whose doctor told him before he started the THF program that he would never run again. Travis is training for his first full marathon this summer. Way to go Trav, and way to maintain your results. Next time I am going to have to fandangle you into taking another after, after picture!

Thursday, March 26, 2009

Client Mid Pics

Here is some mid pictures of a client of mine! John is doing great! He is working hard (obviously) and he is taking his TopForm supplements!

Saturday, March 21, 2009

Body Building Show

This above picture is of Doug and his progress with Topform Supplements and as a client of mine at Total Health & Fitness. He did amazing and took first place in his division, and third place in the heavyweight overall! Great job Doug!

Monday, March 16, 2009

Insurance company pays for Total Health & Fitness programs

I am excited to say that the day has come that the PEHP insurance company will pay for the Total Health & Fitness program as part of their waist away program. Check out their website to learn more about the waist away program and if you qualify. Or click here to go directly to the waist away program!
You must have PEHP as your insurance provider!

Wednesday, March 11, 2009

Utah tops "happiest place to live" list

Check out this article here. In a recent poll, Utah was the happiest place to live partly because of the healthy lifestyle people here have! Thanks Total Health & Fitness for making Utah Healthy!

Tuesday, March 10, 2009

Tired? Get Good Energy!

Good Energy Bites 3 Major Functions

There are many traditional nutritional delivery systems such as tablets

and capsules. These have obvious strengths but also certain


With the recent chocolate health advantages, indulgence can now be


Chocolate bar delivery serves as a natural source of

desirable antioxidants, natural mild stimulants and functions to trigger

brain production of opiates (serotonin) contributing to enhance the sense of wellbeing. In addition, added nutrients are included and are effectively

masked to make dosing more pleasurable.

There are 3 major functions of the energy bites.

1. Energy / Fat Burn

a. Guarana

b. Green Tea

c. Carnitine and Acetyl Carnitine

d. Eluthero extract

e. Inosine

f. B vitamins

2. Appetite suppression

a. Hoodia extract

3. Antioxidant

a. CoQ10

b. A-Lipoic acid

c. Green Tea

d. Magnesium

e. Zinc

Plus added Glutamine


Monday, March 2, 2009

Spot Reduction! What is it?

The question often arises with clients about losing fat in a specific part of their body. They want to know if they do crunches will they lose belly fat? The answer is maybe but unlikely. You see spot reduction is not real. Working certain muscles will not burn fat around those muscles. Your body burns fat where it is going to burn fat...meaning genetics will determine where on your body you burn the fat from. We know however that large muscle groups like your legs, chest, and back will burn a ton of overall calories which in turn means burning fat. This is why it is important to use large muscle groups in a fat loss program. Working small individual muscles is fine, but you need to make sure your foundation to your weight training is the large muscle groups!

Wednesday, February 25, 2009

Monday, February 16, 2009

TopForm Supplements Good Energy Chocolates

Find more videos like this on

I really like the TOPFORM Good Energy Chocolate bites. They come in mint and caramel. (Caramel is my favorite).

Why I like them...

1. They are full of antioxidants
2. They are full of b- vitamins for energy and fat-loss
3. They taste amazing
4. They have l-glutamine in them to stabilize blood sugar
5. They have 100 % rda for folic acid
6. They taste great
7. They have green tea a powerful antioxidant and fat burner in them
8. They have hoodia in them which is an incredible appetite suppressant
9. They are a Chocolate Delivery system...chocolate increases seratonin
10.They taste unbelievable.

You can learn more about them by going to

Exercise for stress!

How does exercise decrease stress?

1. It increases endorphins. Endorphins are brain chemicals produced by the brain. They increase our sense of well being and make us feel good. Sometimes the term endorphin rush is used to describe this action.
2. Exercise improves your mood! Regular exercise can increase self-confidence and and reduce symptoms associated with mild depression.

So what are you waiting for?? Get out an exercise!!!!!!